Butt Exercises

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What exercises can I do to improve my butt?

Butt Exercises

Ice cream, chips, pastries, French fries and all the rest of the good stuff likes to camp out around women's derrieres. It can be difficult to work off the extra pounds around your middle, but luckily there are quite a few exercises that can whip your butt into shape.

  • Position yourself on your hands and knees. Put a leg weight on your right ankle or a dumbbell in the crux of your knee. Lift your leg up, holding it at a 90-degree angle with your foot flat. Hold for a moment and slowly lower your leg towards the ground. Do two sets of 12 to 15 reps on each leg.
  • Lie flat on your back with your arms by your side. Raise your pelvis toward the ceiling, squeezing your butt and putting your weight on your heels. Extend one leg in front of you, while maintaining the pelvis in the air and return to the floor. Do two sets of 12 to 15 reps with each leg.
  • Jumping squats are one of the easiest and most effective butt and thigh exercises. Start in a crouching position, using your hands for balance. Jump from the crouching position into the air as high as you can, and bring yourself back down into the crouching position as you fall. Do two sets, jumping 15 to 20 times, without resting between jumps.

There are lots of cardio fitness activities that will tone your butt as well. Yoga and Pilates exercises are particularly effective, as is running, cycling, hiking and climbing stairs. Pretty much any activity that involves moving your legs will be great for your butt.

   

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